Healthy living * Weight loss

Morning milk may reduce lunchtime hunger pangs

the milky bars are on me Fat free milk at breakfast increases "feeling of fullness"

People who drink fat free milk in the morning feel fuller for longer and eat fewer calories at lunch time, new research has found.

Drinking fat free milk in the morning increased the satiety, or feelings of fullness, leading to a lower calorie intake at the next meal, when compared with a fruit drink. Milk drinkers ate about 50 fewer calories (or nearly 9% less food) at lunch.

In the study, 34 overweight men and women took part in two separate testing sessions.

In the first session, they were given about 20 ounces of fat free milk as part of their breakfast meal; in the second session they were served a fruit drink instead. The two drinks added about 250 calories to the morning meal.

During the four hours between breakfast and lunch, the men and women were assessed on their feelings of fullness and were allowed to eat until comfortably full at lunch.

The researchers from the University of Western Australia found that the milk-drinking adults reported feeling fuller, more satisfied and as a result ate fewer calories at lunch.

The researchers think that either the milk's protein content, its lactose (the natural sugar in milk) or its thickness may play a role in the making a person feel fuller.

Choosing foods which help enhance satiety play an important role in weight management plans, say the researchers, and small behaviour changes can make a big difference overall when it comes to maintaining a healthy weight.

This article was published on Tue 30 June 2009

Image © Marin Conic -

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